Lunch: Butternut Squash Ravioli with Spinach Pesto Recipe | MyRecipes

Recipe by Sidney Fry, MS, RD Butternut Squash Ravioli with Spinach Pesto uses supermarket wonton wrappers to create a shortcut weeknight ravioli treat.

This recipe includes superfoods such as:

Lemon, Spinach, Nuts, Walnuts, Basil

Health benefits of Butternut Squash Ravioli with Spinach Pesto Recipe | MyRecipes

Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form. Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being. Nuts are a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.

Walnuts are an excellent addition to the diet for managing PCOS symptoms. These nutrient-dense nuts are packed with healthy fats, protein, fiber, and essential vitamins and minerals. But what makes walnuts particularly beneficial for individuals with PCOS?

Omega-3 Fatty Acids

Walnuts are one of the best plant-based sources of omega-3 fatty acids, which are known for their anti-inflammatory properties. Reducing inflammation is crucial for managing PCOS symptoms, as chronic inflammation can exacerbate hormonal imbalances. Omega-3s also support heart health, which is important since women with PCOS are at a higher risk of cardiovascular issues.

Magnesium

Walnuts are rich in magnesium, a mineral that plays a key role in regulating insulin levels and improving insulin sensitivity. Magnesium also helps reduce inflammation and supports muscle and nerve function. Adequate magnesium intake can help manage blood sugar levels and reduce the risk of type 2 diabetes, which is commonly associated with PCOS.

Fiber

The high fiber content in walnuts helps regulate digestion and maintain stable blood sugar levels. Fiber also promotes a feeling of fullness, which can aid in weight management, a crucial aspect of managing PCOS. Including walnuts in your diet can help prevent overeating and support digestive health.

Antioxidants

Walnuts are loaded with antioxidants, which help protect the body from oxidative stress and damage caused by free radicals. This is particularly beneficial for individuals with PCOS, as oxidative stress can worsen symptoms and lead to further health complications. Antioxidants in walnuts support overall health and can help mitigate some of the negative effects of PCOS.

Incorporating Walnuts into Your Diet

You might wonder, "How can I include walnuts in my meals?" Here are some ideas:

• Snacks: Enjoy a handful of walnuts as a quick, nutritious snack.
• Salads: Add chopped walnuts to your salads for a crunchy texture and added nutrients.
• Oatmeal: Sprinkle walnuts on top of your oatmeal or yogurt for a healthy and satisfying breakfast.
• Baking: Incorporate walnuts into your baking recipes, such as muffins, bread, or cookies, for a nutritious twist.

Another common question is, "Can I eat walnuts every day?" Yes, you can include walnuts in your daily diet, but moderation is key. While walnuts are high in calories due to their fat content, these are healthy fats that provide numerous health benefits. Aim for a small handful (about 1 ounce) per day as part of a balanced diet.

Sustainability

Walnuts are also a sustainable food choice. They are grown in various regions and have a lower environmental impact compared to many other nuts. Choosing walnuts supports sustainable farming practices and provides a nutritious, eco-friendly option for your diet.

In summary, walnuts are a highly nutritious food that offers numerous health benefits for managing PCOS. Their omega-3 fatty acids, magnesium, fiber, and antioxidants support heart health, reduce inflammation, improve insulin sensitivity, and promote overall well-being. With their versatility and delicious taste, walnuts are an excellent addition to any diet focused on PCOS management.

Ingredients

1 butternut squash, halved lengthwise and seeded (about 1 1/2 pounds)
Cooking spray
1 tablespoon chopped fresh oregano
2 tablespoons unsalted butter, melted
2.5 ounces Parmesan cheese, grated and divided
3/8 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
36 wonton wrappers
1 large egg, lightly beaten
2 garlic cloves
1 1/2 cups fresh baby spinach
1/2 cup fresh basil
1/4 cup walnuts, toasted, chopped, and divided
2 tablespoons extra-virgin olive oil
2 tablespoons organic vegetable broth
1 teaspoon fresh lemon juice
6 quarts water

Instructions

Preheat oven to 400 °.
Place squash halves, cut sides down, on a foil-lined baking sheet coated with cooking spray. Bake at 400 ° for 30 minutes or until tender. Cool. Scoop out pulp; discard peel. Mash pulp. Combine oregano, squash pulp, and butter in a large bowl. Stir in 2 ounces (about 1/2 cup) cheese, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Working with 1 wonton wrapper at a time (cover remaining wrappers with a damp towel to keep them from drying), spoon about 1 1/2 teaspoons squash mixture into center of each wrapper. Moisten edges of wrapper with beaten egg; bring 2 opposite corners together. Pinch edges together to seal, forming a triangle. Repeat procedure with remaining wrappers, squash mixture, and egg. Cover ravioli loosely with a towel to prevent drying.
Place garlic in a food processor, and pulse until finely chopped. Add remaining 1/2 ounce (about 2 tablespoons) cheese, remaining 1/8 teaspoon salt, remaining 1/4 teaspoon pepper, spinach, basil, and 2 tablespoons walnuts. With processor on, slowly pour oil, broth, and juice through food chute. Process until well blended. Place pesto in a large bowl.
Bring 6 quarts water to a boil in a large Dutch oven. Add half of ravioli; cook 3 minutes or until thoroughly cooked. Remove ravioli with a slotted spoon. Repeat procedure with remaining ravioli. Add ravioli to pesto; toss gently to coat. Arrange 6 ravioli on each of 6 plates; sprinkle each serving with 1 teaspoon walnuts.

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